Your Week in Training Aug 29 - Sep 4

Week X of Y for NF50 - Stepback

M - 4.02 recovery am, 2.7 recovery pm
T - 8.55 progressive (1/2 easy, 1/2 GA) am, 4.81 easy pm
W - 12.01 easy on trails w/ ~2k' gain/loss
Th - 4.01 easy am, 8.5 on trails w/ 2675' gain/loss (2x 900' hill) pm
F - off!
S - 10.01 progressive (easy down, GA up) on trails w/ 2k' gain/loss am, 5.01 easy pm
S - 15.02 LSD on trails w/ 3.7k' gain/loss

Week - 74.62 w/ ~10375' gain/loss in 10:30
For NF50 - 734.413
YTD - 2118.976

Mon: 0
Tue: 3
Wed: 8
Thu: 8
Fri: 5
Sat: 8
Sun: 10

Weekly: 42

Some foot issue, but lack of motivation is more to blame.

Jerry wrote:Mon: 0
Tue: 3
Wed: 8
Thu: 8
Fri: 5
Sat: 8
Sun: 10

Weekly: 42

Some foot issue, but lack of motivation is more to blame.

That's your Achilles heel.

Tweaked my back last week so I had to take it easy at the beginning of the week.

Mon: 6 W/ 8 x hill
Tue: Off
Wed: 10
Thu: 8 pushing stroller
Fri: 12 w/ 10 @ MP
Sat: 15 pushing stroller
Sun: 20 w/ 4 @ MP finish

71 miles this week
1560 for the year

M 0 trying to get knee to heal
T 2.5 + 3.5
W 6
R 5
F 10
S 0
Sun 16

43 week
1449 year

2 weeks till Fox Cities.

Step back week plus first missed run of training cycle (due to a very early and long work day) made for even less mileage than I had planned.

Tuesday: 6 easy miles (8:43/mile)
Thursday: 7 miles total with 5 x 3 min. hill repeats
Saturday: 12 miles progression run. Last 4 faster with mile 12 sub-MP
Sunday: 5 mile recovery

Total: 30 miles

Step back week about 8-10 miles less then past 2 weeks.

Mon: 4.5 (recovery w/6x100 strides) 9:26
Tue: 8 (5x1200's avg. 4:57 splits w/2 min job)
Wed: 12 (LSD 8:20)- cooler weather great run HR low 153
Thu: 5 (recovery 9:01)
Fri: 10 (8 @ GA w/10x100 strides) 7:53
Sat: 5 (recovery 9:27)
Sun: 17 (12 @ MP nailed 7:31 on small rolling hills)

WTD 61 .5 YTD 1708 Also hit Month high for August 289

Week 11/16 for Chicago

Mon-4 am/7 pm
Tues-10 w/ 6 x 800 @ 3:00-3:07
Wed-5 am/4 pm
Thur-12 w/8 tempo (7:08 down to 6:35)
Fri-off
Sat-5 w/8 x 100 strides
Sun-8 @ 8:30ish

Week-61 YTD-1736

Teetering on the brink of over training I think. Recovery run at some point today will tell me more. Hopefully it'll be a quick bounce back.

Week 12 of Chicago:

Mon: 5 easy + 10 easy
Tues: 5 easy + 14 with 8 @ 5:45 pace
Wed: 5 easy + 7 easy
Thurs: 5 easy + 10 easy
Fri: 12 with 2 x 3 miles (5:26 avg. pace)
Sat: 4 easy + 6 easy
Sun: 22 @ 6:45 pace

Week: 105
YTD: 3,007

M -5.72mi recovery@ 9:10 pace to Mohican entrance and back. steep rocky trail for short time

Tu-7.56mi @ 7:52 pace on the BULL hill route. (hard steep long)

W-5.26mi @ 8:13 pace before 10 hour of roller coaster bliss, kinda

TH- rest and travel

Fr-5.02mi @6:46 again the marathon pace run turned out to be a half marathon PR pace like last weeks 8mi pace run

Sa- 20 mi group run @ 8:05 ave negative splitting. probably 7:40 at on last 3-4 mi

Su- 30 mi bike ride

44mi week rounded off

1157 mi YTD

OK, now it's 5 weeks to go time! didn't count the week before the race last time

From my blog - Recap of the week:

Monday - 8 total miles done as 8 x 800m (3:36, 3:32, 3:32, 3:31, 3:28, 3:32, 3:27). Repeats were tough, but not too bad.

Tuesday - 6 easy miles with striders; Core and agility work

Wednesday - 7 miles with 10 x 30s hill repeats

Thursday - 5 easy recovery miles with striders

Friday - 18 miles in the warm temps (78F) and humidity (65-70%) Legs felt very tired, but was able to do the last 5 miles at MP

Saturday - 10.5 miles (1st 6 at recovery pace with Half Marathon Training group that I coach; last 4. 5 at a comfortable pace)

Sunday - Day off

Total: 54.5 miles

Peak mileage week:



Tu: 8 lunch, 4 evening 100 heat index

W: 5.5 lunch 5 evening 104 heat index

Th: 8 lunch, 4.5 evening

F: 9 lunch 97 heat index

Sa: 12 AM 12 midnight run

Su: 7 recovery

M: 6.25 AM 9 late afternoon



From Sat. on weather was much improved. 70s daytime, 40s and 50s mornings. Ideal.



Total: 90.25 (new record for weekly mileage for me)



YTD: 1600

Here was my week:



Sun 8/28 - Mpls Duathlon. 1.5 w/u, 1st 5K at 17:57, 18 mi bike, 2nd 5K at 18:34

Mon 8/29 - 15 @ 7:06

Tue 8/30 - 10 @ 7:00

Wed 8/31 - 10 progression run @ 6:20 (last two miles sub-6:00)

Thur 9/1 - 12.3 @ 7:33

Fri 9/2 - 10 @ 6:45

Sat 9/3 - 26.2 @ 6:47 (not a race, just a training run that got out of hand)



Total Miles = 91.2

Yearly Total = 3,148.2

Week 14 for St. George - final step-back week. Peak mileage week coming up.

Mon: 5.1 mi run
Tue: 5 mi easy (in Denver)
Wed: 6.5 miles (in Denver)
Thu: Rest
Fri: 8xhills (5.1 total)
Sat: 6 mi run
Sun: 10.2 mi LSD

Week: 37.9
YTD: 1234

I was 70 something for the week again but I did do one sweet workout I have only done one other time. On Wednesday of last week I did 18 * 400m (on the treadmill) at 5:4X pace (so 5k pace for me, give or take). 13 total miles counting w/u and w/d. Normally I can only manage a 10-11 mile workout when I incorporate speedwork - seems I am improving!

wow Ben, that is awesome! after 4x 800 I feel about dead.